This Healthy Sweet and Sour Chicken is a meal the whole family will love. A homemade sauce that is sweetened with only fruit and comes together quickly. An easy meal that is paleo, gluten free, dairy free, and low fodmap.
I used to make sweet and sour chicken all the time, but now my dietary needs have changed and I can't use those some ingredients. This uses all real food ingredients and the sauce is sweetened with pineapple so you still get that flavor. I can enjoy it without feeling uncomfortable afterwards and it's still really easy to all come together.
Low FODMAP Option
I've had a Whole30 Sweet and Sour Sauce on my site for a while to pair with my Egg Roll in a Bowl, but I haven't shared a recipe with it paired with chicken. I actually adapted the sauce to make it low fodmap by leaving out the dates, using green onion in place of regular onion and garlic oil in place of garlic powder. It turned out so good and I couldn't believe how much it still tasted like sweet and sour sauce. If you're not following a low fodmap diet then you can use either sauce.
Once the sauce is made, dinner comes together quick. Sauté the peppers, then the chicken, add the sauce and cook until thickened. You can even make the sauce ahead of time for an extra quick dinner.
This chicken is saucy, flavorful, and tender. So it would make a great packed lunch or food for the road. It's very family friendly and even my 2 year old liked it.
Serving Sweet and Sour Chicken
This could be served with cauliflower rice (not low fodmap), organic white rice (low fodmap, but not Whole30), or or even make a lettuce wrap with it. Enjoy!
Here are some more recipes you may like: Paleo Whole30 Chicken and Broccoli, Paleo Whole30 Cauliflower Fried Rice, and Paleo Whole30 Beef and Broccoli.
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Paleo Whole30 Sweet and Sour Chicken
Ingredients
Sweet and Sour Sauce Ingredients
- 2 bunches green onion chopped, green part only about 1 cup
- 8 oz can crushed pineapple in juice
- 2 tablespoons garlic oil
- 2 tablespoons coconut aminos
- ¾ cup fire roasted tomatoes with the juice
- 1 cup water
- ½ teaspoon salt
Chicken Ingredients
- 4 red bell peppers, cut into chunks
- 2 pounds boneless skinless chicken cut into bite sized chunks
- 2-3 tablespoons cassava flour
- 1 teaspoon salt
- 2-3 tablespoons avocado oil, or as needed
Instructions
Sweet and Sour Sauce Instructions
- In a small sauce pan, combine the green onion, pineapple, garlic oil, coconut aminos, tomatoes, water, and salt. Cook over medium heat for 10-15 minutes, until onions are softened. Turn off heat and blend with an immersion blender. Tuen the heat back on to medium and cook another 5 minutes, or until desired consistency.
Chicken Instructions
- In a large bowl, toss the chicken chunks with the cassava flour and salt. Coat them as evenly as possible.
- In a large skillet add the oil and cook the peppers until tender- about 10 minutes. Remove from the skillet onto a plate while the chicken cooks.
- Add more oil if needed and add the chicken to the skillet. Cook for 10 minutes, flipping as needed to cook all sides.
- Add the sauce and the peppers and cook for 10 minutes. Until chicken is fully cooked though and sauce has thickened.
Ashley says
Is almond flour okay to use?
Amy says
Hi Jessica! How do you substitute the garlic oil in the recipe? I know you said you could use powder instead, but how much (and could I use minced instead)? And would I just sub the oil with olive oil?
Jessica DeMay says
Hi Amy- yes, just use olive or avocado oil. I would say about 1 teaspoon garlic powder or a few cloves chopped.
Kristin says
I don't have an immersion blender. What would another option be?
Jessica DeMay says
Hi Kristin- you can use a blender to food processor as well. Just not as easy!
Diana says
Do you think potato flour would work? My daughter has a lot of allergies and am nervous to try arrow root or cassava flour, but I know potato will be fine. I’ve never used anything but regular flour but we are moving more towards whole 30. Thanks for these wonderful recipes!
Jessica DeMay says
Hi Diana- yes, I think that would work great. Hope you enjoy!
Claire M says
I am planning on making this, but don't have cassava flour on hand. Would arrowroot flour or tapoica flour work as a replacement? Thanks!
Jessica DeMay says
Hi Claire- yes, you can use either, but use half the amount. Hope you love it!
Stephanie says
I made this last night and it was delicious!! I did use almond flour as it was all that I had and it actually worked out just fine. The taste was spot on to what you would typically expect from sweet and sour chicken!
Jessica DeMay says
That's great to know. Thanks for trying it, Stephanie and for the great feedback. I'm so glad you liked it!
Tannis says
have you tried making this in an Instant pot?
Jessica DeMay says
Hi Tannis- I have not, but I think that would work. Place in the IP and cover with the sauce. Cook for 6 minutes, let naturally release 5 minutes, and open. Let me know if you try it- that's all guessing 🙂
Amanda Banister says
Is it ok to substitute cassava flour with almond flour?
Jessica DeMay says
Hi Amanda- that won't work. Almond flour doesn't thicken like cassava. You could try tapioca or arrowroot, just use as little as possible. Hope that helps!
John says
Is there a workable substitution for the Cassava flour? For instance Arrowroot powder. I’m new to cooking paleo / whole 30 meals. Thank you.
Jessica DeMay says
Hi John- yes, that should work. Just use as little as possible to just coat the chicken. Arrowroot can get slimy if too much is used, but it should thicken up nicely. Enjoy!
Meredith says
I am allergic to pineapple could I use orange juice or something alike for a substitute?
Jessica DeMay says
Hi Meredith- yes, I think orange juice would work great. Probably 1/2 cup. I hope you try it!